Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough. Rest long enough between sets to be fresh but short enough not to get cold!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 10x | Feet pointed close to glutes. Knees stay together at all times. | |
| Upper Body Lifts | 10x | Head stays in neutral position. Do not arch back but lift entire back. | |
| Straight to W | 10x | Head in neutral position. Squeeze shoulder blades and bring the elbows back and towards each other as much as possible. | |
| Half Snow Angels | 10x each side | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10x | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Kneeling Side Bends | 8x each side | Hips locked in place. Core engaged. Arms by ears. Shoulders down. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Warm Up with Elastic | 10x | Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back | |
| Shoulder Stretch on Knees | 20sec | Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands. | |
| Chest Opener at Wall | 2x30sec | Before pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall. | |
| Cat n Cow | 10x | Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times! | |
| On Stomach Hip Opener with Yoga Block | 40sec each side | Do not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor. | |
 | Half Split | 40sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
 | Half Split Back Knee Bent Against the Wall | 40sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary |
| Active Sphinx | 10x | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Cobra | 10x | Use back musces to raise. Start with hands next to chest. Squeeze elbows along body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra | 30sec | Use back musces to raise. Start with hands next to chest. Squeeze elbows along body. Push diagonally back and up with arms. Pull head back to create even arch. | |
| Cobra with Bent Knees | 30sec | Hips stay on floor as low as possible. Actively open hips. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head & fett towards each other. Create even round. | |
| Yoga Bridge | 2x30sec | Push hips forward. Even rounding of the back. | |
| Klaritas Extended Morning Stretch | 8x | Put your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move | |
| Knee Bridge Wall Taps | 8x | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Knee Bridge Wall Walks | 2x4 | Lengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the while time. | |
| Bridge From Floor | 2x4 | Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Upper Body Lifts on Stomach Hands behind Head | 10x | Interlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times. | |
| Rounded Rehab Crunches | 2x10 | Go slow & round 1 vertebral at the time. | |
| Legs behind the Head Rehab Touches | 10x | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together | |
| Heels to Sky | 10x | Straight up! Not in an angle. Stay in line! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!